← All exercises

Astride Jumps Alternative

12 substitute exercises that target the same muscles

1
Half to Full Jumping Jack demonstration

Half to Full Jumping Jack
2
Cross Jump Jack demonstration

Cross Jump Jack
3
Barbell Behind the Back Push Press demonstration

Barbell Behind the Back Push Press
4
Single Arm Overhead Dumbbell Squat demonstration

Single Arm Overhead Dumbbell Squat
5
Sprint demonstration

Sprint
6
Jump on Fit Box demonstration

Jump on Fit Box
7
Walking demonstration

Walking
8
Long Distance Running demonstration

Long Distance Running
9
Jumping Jacks demonstration

Jumping Jacks
10
Step Jack demonstration

Step Jack
11
Step Squat Jack demonstration

Step Squat Jack
12
Leg Front Lift Jack demonstration

Leg Front Lift Jack

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Astride Jumps trains

Primary Deltoid Lateral Gluteus Maximus Quadriceps

Secondary Gastrocnemius Hamstrings Rectus Abdominis

Your Best Workout Starts Here

Download Free on the App Store. No account needed. Works offline.

Download on the App Store

@2026. All Right Reserved.